Feeling angry? Don’t blow off steam. Try these tips instead
You might be tempted to go for a run to control your anger. But that can make things worse. Here’s what the evidence tells us actually works.
Feeling angry is not a simple matter of having a feeling, as your body experiences a surge of arousal when you become angry. Your face turns red, your heart rate, blood pressure and breathing increase, and you may sweat. Roughly 22% of individuals report feeling angry each day, with about 8% experiencing negative impacts on their lives due to this emotion.
Traditionally, people have been encouraged to "blow off some steam" by engaging in physical activities, such as running or climbing stairs, to release anger. However, this approach may backfire, as these activities can actually increase feelings of anger and aggression. When you return from a run or other physical exertion, even mundane comments may provoke further anger or aggressive behavior.
Ruminating on the situation by constantly replaying the event in your mind, and thinking about how you might have retaliated, is another ineffective way to cope with anger. This type of rumination focuses on the causes and consequences of the provocation, rather than seeking solutions or processing the anger-inducing event. Numerous studies show that rumination actually intensifies anger and aggression.
Instead of rumination or physical activity, distraction can be a more effective way to alleviate angry feelings. By focusing on a neutral topic, engaging in a non-aggressive activity, or recalling happy memories, the arousal associated with anger can dissipate, and angry emotions will decrease. In one study involving university students, about 85% successfully reduced their anger through distraction.
Another effective technique is mindfulness meditation, which has been shown to reduce anger and aggression. Mindfulness involves being fully present and aware of your body, thoughts, feelings, and emotions in the moment, without judgment. This practice allows you to accept your anger without reacting to it, helping to lower arousal levels and prevent aggressive responses.
Similar benefits have been observed in various populations, including university students, individuals with criminal histories, and people from diverse cultural backgrounds.
A strategy called "cognitive reappraisal" can also help reduce anger. This approach involves reinterpreting the anger-provoking situation in a more objective, less personal way. This could involve viewing the situation from an outsider's perspective, or imagining yourself floating above the conflict. By creating psychological distance, you can develop healthier, less aggressive responses.
People who consistently use cognitive reappraisal tend to experience fewer angry episodes, exhibit reduced aggression, and maintain healthier cardiovascular responses to provocation.
In conclusion, by employing effective anger management techniques such as distraction, mindfulness, and cognitive reappraisal, while avoiding ineffective strategies like rumination and physical aggression, you can improve your relationships, overall well-being, and cardiovascular health. If your anger persists, causing distress to yourself or others, or is accompanied by aggression, seeking professional help may be beneficial.
Written by urgent.news from The Conversation AU's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
